A daily intake of approximately 30 grams of cheese is most consistently associated with reduced all-cause mortality.

Study: Cheese consumption and multiple health outcomes: an umbrella review and updated meta-analysis of prospective studies

Eating about 30 grams of cheese every day is linked to a slightly lower risk of dying from any cause, according to a big review of many studies. This amount seems to be one of the best doses for getting this health benefit.

Study: Dairy Food Intake and All-Cause, Cardiovascular Disease, and Cancer Mortality: The Golestan Cohort Study

People who ate more cheese in this study were less likely to die from any cause, especially heart disease, compared to those who ate little or none. This supports the idea that eating about 30 grams of cheese a day might help people live longer.

Study: Dairy Consumption, Lactase Persistence, and Mortality Risk in a Cohort From Southern Sweden

The study found that people who ate cheese had a lower chance of dying compared to those who didn’t, even if they ate a lot of milk. So eating cheese, even in moderate amounts, seems to help people live longer.

Study: The dose-response relationship between dairy product intake and all-cause and cardiovascular mortality risk: a systematic review and meta-analysis of prospective cohort studies

The study found that eating a small amount of cheese (15 grams) might help reduce heart disease deaths, but it didn’t find that eating cheese—even twice as much—lowers the risk of dying from any cause. So, the claim that 30 grams of cheese daily helps people live longer isn’t supported.